Episode 10: Understanding Gen Z, Mental Health and Board Exam Pressure with Nikita Hazarika

Introduction

Welcome to The Podcast with Amit Baruah, Episode 10. This time, we dive into a critical conversation that affects almost every young person today—mental health, academic pressure, and the digital age. Joining me is Nikita Hazarika, a clinical psychologist and founder of Ashwas Mental Health, a mental health initiative based in Guwahati.

The timing of this episode is crucial. Board exams are around the corner, and the pressure on Gen Z is immense. I’ve wanted to have Nikita on this podcast for a long time. In fact, she was supposed to be the first guest, but due to a few scheduling issues, it didn’t happen. But here we are now, sitting in her clinic, discussing the most pressing issues of this generation—stress, social media, attention spans, and the overwhelming pressure to perform.

Let’s get into it.

The Digital Generation: Born with Screens

One of the first things Nikita points out is how Gen Z is fundamentally different from previous generations. Unlike millennials and boomers, who saw the transition from an analog world to a digital one, Gen Z was born into it. Technology, social media, and instant gratification are their reality.

"This generation doesn’t know a world without Instagram, Facebook, and Twitter," she says. "They don’t wait for things. Everything is instant. If they need information, it’s there. If they want entertainment, it’s there. This has created a serious issue—lack of distress tolerance."

The Dopamine Rush of Social Media

Nikita explains the dopamine effect of social media. Dopamine, often called the "feel-good hormone," is released every time we scroll through Instagram, get a like, or receive a notification. The problem? The brain gets addicted to these quick dopamine hits.

"Back in our time, we had to wait for things, whether it was a letter from a friend or an episode of our favorite show. Waiting created value. But today, everything is instant. This has reduced patience, increased anxiety, and led to a generation that struggles to handle even small failures."

And that’s where the problem begins. Gen Z doesn’t just struggle with exam stress—they struggle with any kind of stress. The smallest discomfort becomes unbearable. And this, Nikita says, is not their fault.

"It’s unfair to blame them," she says. "We created this system. We introduced them to short-form content. We gave them reels. We normalized doom scrolling. And now we complain that they don’t have patience? It’s like handing a child candy all their life and then asking them why they don’t like vegetables."

The Board Exam Pressure: Reality or Myth?

With board exams approaching, the pressure is at an all-time high. But is the pressure real, or has it been artificially created by society?

"Every generation is told that their board exams are the ‘most important’ thing in life. First, it was Class 10. Then Class 12. Then graduation. And guess what? The cycle never ends," Nikita laughs.

She’s right. Think about it—how many times were we told, “This is the most important exam of your life”? And yet, life went on.

"The problem is that we’ve glorified board exams to the extent that kids think their entire life depends on it. And that’s not true."

The Social Comparison Trap

Another reason why students feel stressed is comparison. Whether it’s marks, career choices, or social media success, this generation is constantly comparing themselves to others.

"Earlier, comparison was limited to your neighborhood or school. Now, it’s global. You don’t just compare yourself to Sharma ji ka beta—you compare yourself to a 17-year-old coder in Silicon Valley or a 19-year-old YouTuber making millions," she says.

This constant exposure to other people’s "perfect" lives creates an illusion—everyone is successful except me. And that’s where mental health takes a hit.

The Role of Parents and Teachers

Parents often complain that their children are always on their phones, but Nikita makes an interesting point:

"Parents are on their phones just as much. The difference? They don’t realize it."

She mentions Albert Bandura’s Social Learning Theory, which suggests that children learn behaviors by observing their role models. If parents constantly check their phones, how can they expect their children to do otherwise?

The iPad Parenting Problem

Another issue is iPad parenting—using screens to distract kids.

"We see it everywhere. A child cries, and instead of comforting them, parents hand them a phone or tablet. This teaches kids that discomfort should be avoided, not tolerated. That’s a dangerous lesson."

Instead, parents should:

1. Set screen boundaries—No phones during meals or family time.

2. Encourage real-world interactions—Board games, outdoor activities, etc.

3. Lead by example—Reduce their own screen time first.

The Need for Conscious Conversations

"This generation values personal expression. They don’t respond well to strict rules. So instead of saying ‘No social media,’ have a conversation. Ask them what they think. Involve them in the decision-making process."

The Impact of Media on Mental Health

Films, OTT platforms, and social media play a massive role in shaping mindsets.

One major concern is the romanticization of sadness and depression. Shows like 13 Reasons Why created a surge in discussions about mental health but also led to copycat behavior.

"We’ve always romanticized sadness—from Shakespeare to Ghazals. But now, with the internet, it’s amplified. The algorithm feeds you more of what you engage with. If you watch sad content, it will keep pushing sad content. That’s how people get stuck in a loop."

Tips for Students: How to Tackle Exam Stress

As we near the end of our conversation, Nikita shares practical strategies for students:

1. Declutter Your Study Space – Keep only what you need. A cluttered space leads to a cluttered mind.

2. Find Your Learning Style – Are you a visual learner? Auditory? Identify what works for you.

3. Follow the Study Sequence:

   • Start with something you know.

   • Move to something interesting.

   • End with something difficult (so it sticks in memory).

4. Take Real Breaks – No social media. Take a walk, listen to music, or make chai.

5. Sleep and Hydration – Lack of sleep worsens memory and anxiety. Aim for 6-8 hours of sleep.

6. Set Boundaries – Define screen time. Use social media after studying, not during breaks.

7. Talk to Someone – If stress becomes overwhelming, talk to parents, teachers, or mental health professionals like those at Ashwas Mental Health.

Final Thoughts

As we wrap up, Nikita leaves us with a powerful message:

"Gen Z is not the problem. The system is. Instead of blaming them, we need to guide them."

Mental health isn’t a luxury—it’s a necessity. And as exams approach, students must remember:

• You are more than your marks.

• Your mental health matters.

• This is just a phase, not the end.

If you’re struggling, reach out. Organizations like Ashwas Mental Health are here to help.

To students preparing for exams: You’ve got this.

Until next time, stay safe and take care.